Slacking on exercising or getting back in shape? With the holidays and New Year right around the corner, here’s some ways you can keep active and healthy despite the urge to continuously gorge yourself on cookies.
Starting Out
Quick & Easy Full-Body Workout
Other Ways to Exercise
Benefits of Physical Activity
Healthy Habits
Throughout recent decades, how we exercise has continued to evolve; from stretching to hula-hooping; from Jazzercise to aerobics; from spinning to crossfit– exercise has ultimately changed the way we live our lives. Now, with gyms closed due to the pandemic and many sports canceled, many people are finding themselves stuck with having to work out at home–this being one of many new adjustments 2020 has brought upon us. Even though it may seem hard to find the time to workout or you are struggling with how to start, don’t stress, there is still an abundance of options! And since we’re still at home, why not use the time and space you have and put it to good use?
Starting Out
Due to the fact that we’re all still stuck at home, many have struggled with finding the motivation to keep getting up every morning and be productive. If you are someone who has experienced this, one of the best ways to combat your lack of incentive or low spirits is by actually engaging in physical exercise. Both during and after you exercise, your brain releases endorphins, which triggers positive feelings and suppresses emotions of anxiety and stress. These same endorphins can also help you concentrate better and feel ready to tackle the tasks at hand for the day.
Worried you don’t have a gym membership or the necessary equipment to work out? Fear not–a common misconception many people have is that you need one or both of those to exercise, but the truth is, you don’t. When working out at home, your workouts don’t need to be fancy or expensive; they can simply consist of you and an open floor space. Bodyweight workouts are accessible to most people, as they don’t require any equipment, and are an effective way to build muscle. Whether you are just beginning your fitness journey or getting back into the groove, bodyweight workouts are a great way to go.
But before starting anything, first thing’s first: if you don’t have an open, goal-oriented mindset or certain motivation to start exercising, it’s less likely that you’ll be able to stick to a routine. It is important to set a realistic fitness goal for yourself before diving into the deep end with exercise, because it allows you to stay aligned with where you aspire to be in the future. Setting short term goals–like fitting in some type of exercise every other day–gives you motivation and something to focus on. Creating long term goals–like wanting to run a 5k–keeps the overall objective you want to reach in mind, ultimately helping you strive for higher achievements. Even though you may wish to sprint to the finish line, working your way up to your goal in small increments gives your body the necessary time to adjust to a new routine and increased activity.
Quick & Easy Full-Body Workout
Feeling ambitious? Here is a basic, no-equipment full-body workout to get your blood flowing:
*disclaimer* Before attempting any kind of exercise or fitness program, make sure to talk with your doctor about your health to avoid injury or harm. If you have any health concerns, do not attempt this workout, as The Omniscient will not be responsible for any injuries. When following along without any supervision or prior safety precautions, you are performing at your own risk. If you need assistance in proper form, seek advice from a certified fitness professional.
Repeat x2 or x3, or set a timer for 10 minutes and repeat as many times as you can:
Jumping Jacks, 30 sec
Pushups, 10 reps
Squats, 10 reps
Burpees, 10 reps
Lunges, 10 reps each side
Elbow Plank, 30 sec
Aren’t a fan of burpees or lunges? No problem, try this variation:
Jumping Jacks, 30 sec
High Knees, 30 sec
Crunches, 10 reps
Glute Bridges, 10 reps
Pushups, 10 reps
Mountain Climbers, 30 sec
Elbow Plank, 30 sec
Other ways to Exercise
If you aren’t a fan of bodyweight workouts, other great ways to get your heart pumping are through jogging, walking, cycling, swimming, and more. If you already do one of these aerobic exercises on a regular basis, there are multiple free apps–like Strava, for example–where you can track your activities and distance covered. Uploading a run or a bike ride can give you that boost of motivation needed to put on your shoes and get yourself out the door, and satisfaction once you reach your end point. But if running isn’t your strong point or you need variation in your routine, that’s okay! Other activities such as yoga, pilates and High-Intensity Interval Training (HIIT) are also great ways to be active. In fact, if you like dancing and prefer moving your body to music over hardcore weight training or running, dance workouts are another fun alternative that will still have you break a sweat.
If you’re someone who would rather follow along with a real-time workout video, there are several different apps out there that you can download and use for free to aid you in your fitness journey. According to a study published in the Journal of Medical Internet Research, fitness apps are highly effective in boosting people’s motivation to work out. The study also showed that while apps that simply provide video workouts were effective in getting people to exercise, they’re even more effective when they were personalized to the user.
Here are a few noteworthy at-home workout apps if you’d like to check them out:
- 7 Minute Workout: (Android, iOS) A free app that is perfect for those who need a quick yet effective workout. The app is easy to use and offers varied routines with four presettable difficulty levels, including a range of workouts lasting from seven to sixty minutes.
- Workout Trainer: fitness coach: (Android, iOS) A free app that offers a vast variety of at-home bodyweight or weighted workouts, with custom training programs led by expert fitness trainers. The app also has a Pro version you can subscribe to, which allows you to receive tips and instruction from professionals for an extra $6.99/month.
- Down Dog: (Android, iOS) A free app for all fitness levels for beginner to advanced, with full-time videos for yoga or specific workouts. The customizable app allows you to choose a specific pace and focus based on your abilities and preferences, and automatically switches up your workouts so you aren’t repeating the same one twice.
Benefits of Physical Activity
While you may think exercising isn’t worth the intense mental focus and buckets of sweat, there are more positives to getting exercise that outweigh the negatives. Most physicians recommend that the optimal goal for exercise should be around 60 minutes per day, which can be conducted in a variety of ways. If you’re pressed for time, even going out for a quick walk to get the mail or walking up and down the steps to your apartment is better than doing nothing at all.
One thing should be noted though: it is important to vary your activity and exercise routine. While doing floor workouts that only target specific muscles can be beneficial, it is still important to incorporate cardiovascular exercise into your routine as well. According to the American Heart Association, a nonprofit organization that funds cardiovascular medical research, aerobic activity not only strengthens the heart and allows it to pump blood more efficiently, but in doing so, significantly lowers the risk for a heart attack. Incorporating cardio has also been proven to lower blood pressure, bolster your immune system, boost your mood, and improve brain function. When paired with strength training or bodyweight workouts, a good diet and an appropriate amount of rest, it creates a balanced and healthy fitness regimen.
Similar to incorporating cardio, getting a good amount of physical activity as a whole on a regular basis can ultimately result in several positive outcomes. Benefits include:
- Stabilized healthy weight
- Protection against chronic health conditions & diseases
- Improved heart health
- Improved mood & motivation
- Boosted energy
- Better sleep
- Improved mental health (reduces feelings of anxiety and depression)
- Sharper cognitive brain function
Healthy Habits
Although you may feel like pushing hard while you feel motivated, don’t forget to take a rest day sometimes! Getting an adequate amount of rest is just as important as being on your feet. Taking a rest day allows your muscles to recover and become stronger and improves your future performance. Neglecting to take a rest day can eventually lead to your body being overworked, burnout or injury. Rest days look different for every individual based on their activity and ability, but they usually consist of light to minimal activity that doesn’t fire up the same muscles that were previously worked hard.
However, it isn’t just exercising or recuperation that contributes to a healthier lifestyle–your diet also plays an important role. Incorporating a greater variety of foods into your diet promotes good health and lowers the risks of disease later in life. With that being said, it doesn’t mean you have to cut out your favorite cookies or painstakingly count every calorie all the time; it simply means you should consume certain foods in moderation and broaden your intake. If you’re looking to improve your lifestyle, a combination of eating better, getting enough sleep and exercising can go a long way.
Before working out, eating foods that are rich in healthy carbohydrates, fats or protein two-to-three hours before can improve your performance and minimize muscle damage. vegetables. Carbs contain glucose, which is a form of energy that the body uses as its primary source of fuel. Some great pre-workout foods include greek yogurt, eggs, bananas, oats, whole-grain bread with avocados and apples with peanut butter. When choosing to have a snack or meal after a sweaty session, eating protein-rich foods can enhance muscle gain and recovery. A few recommended post-workout foods include fruits, fish, chicken, cottage cheese, hummus and a protein shake or fruit smoothie. If working out is on your agenda for the day, don’t forget to eat a good breakfast, as that will start your morning off right!
At the end of the day, exercise for YOURSELF to make YOURSELF feel good. Everyone has a different body type, different limits, and different goals, so don’t compare yourself to others so much when it comes to fitness. As long as you feel healthy, happy, and are doing what works for you, then that should be all that matters!
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Graphics by Olivia McMurray.
